Harira Soup
Warm, hearty, and brimming with bold Moroccan flavors, Harira Soup is the perfect comfort food for any season. This traditional dish combines a rich medley of warming spices—like turmeric, cinnamon, and cumin—with protein-packed chickpeas, red lentils, and your choice of rice or vermicelli for added texture. Fresh herbs such as cilantro and parsley inject brightness into every spoonful, while a squeeze of lemon elevates the flavors with a tangy finish. Simmered in a savory tomato broth, this easy-to-make soup is both nourishing and satisfying, making it an excellent option for weeknight dinners or meal prep. Whether you’re looking for a wholesome vegetarian option (by using vegetable stock) or a fragrant starter for your next gathering, this iconic Harira Soup recipe is sure to delight.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 2 Celery stalks, finely chopped
- 4 Garlic cloves, minced
- 1 teaspoon Ground turmeric
- 0.5 teaspoons Ground cinnamon
- 1 teaspoon Ground ginger
- 1 teaspoon Ground paprika
- 1 teaspoon Ground cumin
- 3 cups Tomatoes, diced (fresh or canned)
- 2 tablespoons Tomato paste
- 6 cups Chicken or vegetable stock
- 1.5 cups Cooked or canned chickpeas, drained and rinsed
- 0.5 cups Red lentils
- 0.25 cups Uncooked rice or vermicelli noodles
- 0.33 cups Fresh cilantro, chopped
- 0.33 cups Fresh parsley, chopped
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
- 4 Lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and celery, and sauté until softened, about 5 minutes.
Stir in the minced garlic, turmeric, cinnamon, ginger, paprika, and cumin, and cook for 1-2 minutes until fragrant.
Add the diced tomatoes and tomato paste, stirring well to combine.
Pour in the chicken or vegetable stock and bring to a simmer.
Add the chickpeas, lentils, and rice (or vermicelli). Stir to mix evenly.
Reduce the heat to low, cover, and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the rice is cooked.
Stir in the chopped cilantro and parsley. Season the soup with salt and pepper to taste.
Cook for an additional 5 minutes to meld the flavors.
Serve hot with lemon wedges on the side for a tangy garnish.
Nutrition Facts
Calories |
1573 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.5 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8330 mg | 362% | |
| Total Carbohydrate | 245.6 g | 89% | |
| Dietary Fiber | 61.6 g | 220% | |
| Total Sugars | 66.0 g | ||
| Protein | 69.2 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 784 mg | 60% | |
| Iron | 28.7 mg | 159% | |
| Potassium | 5896 mg | 125% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
